How Many Calories Does Rebounding Burn?

Rebounding calories by weight & duration

The ~246 calories per hour figure is an estimate for a 155 lb person exercising at a moderate rebounding pace, and your actual number will shift based on your weight, fitness level, and how intensely you work. You can log your rebounding sessions in the Mariposas app to track how these workouts fit into your overall activity picture over time.

Calculated as MET (3.5) × body weight (kg) × hours. How this works.

What to expect in a rebounding class

Your first session will likely open with a few minutes of basic two-foot bouncing just to find your rhythm and get a feel for the trampoline's tension before the instructor layers in footwork patterns. Expect cues for arm positions alongside the footwork, because that coordination piece is genuinely the hardest part early on and takes a few classes to feel natural. The pace is conversational for stretches, then picks up during interval bursts where you might do quick-step side-to-side hops or tuck-knee raises, then pulls back again. Most classes run 45 to 60 minutes with a cool-down of gentle bouncing and standing stretches.

Tips for your first rebounding class

• Grip the stability bar if the rebounder has one for your first few minutes. There's no shame in using it, and it buys you time to feel the bounce pattern before committing to freestanding movement.
• Wear cross-training shoes or exercise in socks specifically designed for rebounding. Regular running shoes have too much heel cushion, which can throw off your balance on the springy surface.
• Focus on landing with soft, slightly bent knees rather than locking them out. Stiff-legged landings negate the joint-protection benefit and will tire your legs out faster than necessary.
• Don't try to match the instructor's choreography perfectly in the first class. Keep bouncing at your own pace and add the arm or foot patterns one at a time as you get comfortable.

What affects how many calories rebounding burns

A MET of 3.5 puts rebounding in a moderate-intensity category, but the actual burn for any individual scales directly with body weight and how hard you're working during those higher-effort intervals. Someone who adds higher jumps, punches through the air vigorously, or holds a deeper squat bounce throughout will push their output meaningfully above the baseline estimate. Conversely, a lighter person keeping things to a gentle rhythmic bounce will come in below the 246 cal/hr figure, which was calculated for a 155 lb person at a steady moderate effort.

Three things move your number most: body weight (a heavier body burns more for the same activity, that's why the table runs from 125 to 225 lb), duration (calories scale with time), and intensity. A rebounding you push hard burns more than an easy one, because effort is what the MET value of 3.5 represents, an average for this activity. Your fitness level and how much you rest between efforts shift it too, so treat these as a solid estimate rather than an exact count.

How we calculate rebounding calories

Every number here uses the standard energy-expenditure formula: calories ≈ MET × body weight (kg) × time (hours). The MET value of 3.5 for rebounding comes from the published Compendium of Physical Activities, the same reference researchers and fitness trackers use. We convert your weight to kilograms and multiply through, no fudge factors. See our methodology for the full formula and sources.